How To Build Back Muscles
Back muscles are key in supporting the entire upper body and are essential in most motions, so having a strong back is especially important when lifting weights. A strong back will also improve your posture, which can have many effects that contribute to making your body look and feel better. The primary muscles in the back are the latissimus dorsi, which are positioned on the lower sides of the back, and the trapeziuses, which connect the upper back to the shoulders. You should work both of these major muscle groups to build strong back muscles.
The back is a relatively large and complex part of the body, so you must thoroughly exercise it to effectively build back muscles. This means performing a variety of exercises that target the lats and traps. The best lifts for building back muscles are typically rows and pulldown type exercises because they involve multiple muscle groups, usually including the biceps. Select a few different exercises with different grips and angles to effectively work all areas of the back. Be sure to work the lower back as well to fully exercise the entire back for optimal muscle building.
For more information, see the weightlifting tips.
Exercises To Build Back Muscles
Latissimus Dorsi. The following exercises specifically target the lats.
- Wide-grip lat pulldown
- Reverse grip lat pulldown
- Seated rows
- Dumbbell rows
- Upright rows
- Pull-ups
Trapeziuses. The following exercises are effective for exercising the traps.
- Overhead dumbbell press
- Barbell military press
- Machine shoulder press
- Upright rows
- Shrugs
Lower Back. These exercises are typically good for working the lower back.
- Hyperextensions
- Good mornings
- Bent-over barbell rows